Nutrition plan based off Derek Charlebois "Bulking for Endo" article...

[Cronos1247]

This will be my diet for a little bit while I run a 4 day split. I will be doing cardio every morning at 5:30am on an empty stomach.

7:30am-Breakfast
2 Pieces WW Bread/Ezekiel Toast or 1/2 Cup oats
2 Eggs / 4 Whites
-1 Sesamin cap
-100mg R-ALA
-500MG Alcar

10:30am-Midmeal
-2 Fish Oil
-2 CLA Caps
-Apple or Banana (fruit)
-3.5 cups tomato (or any vegetable)
-1 Cup non-fat CC or 6oz lean protein meat

1:00pm-Lunch
-1 Sesamin Cap
-6oz Chicken breast
-18 Almonds
-1.5 Cups broccoli

4:00pm-Pre-workout
-2 Fish oil
-2 CLA
-1 Cup Oats
-1 Cup Chocolate protein powder
-1 Cup Skim Milk
-2 TBSP Natty PB

Workout: 5pm-6:30'ish
-Superpump250
-Purple Wraath During
-ON Vassive CEE right after

6:45pm-Post Workout
-1/2 Cup oats
-2 Scoops Whey
-1.5 tbsp natty pb
-1 Sesamin
-100mg r-ala
-500mg alcar

8:00pm- Dinner
-2 Fish oil caps
-2 CLA caps
-Protein (6oz chicken/tilapia/tuna)
-Vegetables

10:00pm-Prebed
1 Scoop ON Casein in skim milk

From what I read, the basic outline of his article/book about bulking as an endo is to keep all complex carbs at breakfast, pre & post workout (though I'm a little confused as to if he has carbs pre & post or just one or the other). All other meals will use fruits & vegetables as carbs to keep insulin levels good & the sesamin/r-ala/alcar/EFAs & Alcar will also help aid in this.

I hate cottage cheese though....what's a good substitute for it?

[The Solution]

I hate cottage cheese though....what's a good substitute for it?

Post this in his section on the forums, not in here, and he will give you feedback,

anything is a sub for cottage cheese, any lean protein source or if you buy extra fat cottage cheese like 2-4% just have some fatty protein like steak / fish

[Cronos1247]

Ah thanks, didn't realize he had a forum here!